super centeam 5 cookbook: adventures through fitropolis

DEAR PARENT/GUARDIAN, We all want our children to be fit and healthy. darby boingg can be your partner as you talk to your children and teach them good life choices. All parents can use a little help sometimes! Enjoy! Mary Ann Dudko, Ph.D. Educational Consultant

DEAR PROUD PARENT/GUARDIAN, I’m Darby Boingg and I created a book for your kids about getting fit and staying healthy. I teach the importance of eating right, exercising, healthy snacking, drinking water and limiting fast food. This interactive guide is for you and your kids to work together to make a plan for healthy living! Darby Boingg

DISCLAIMER. This book provides general information about various nutrition, exercise and health-related issues. This information does not constitute medical advice and is not intended to be used as a solitary reference on the subject matter, for the diagnosis or treatment of a health problem, or as a substitute for consulting a liensed health care professional. Consult with a qualified physician or healthcare practitioner to discuss specific individual issues or health needs, and to professionally address personal, emotional, health, physical, nutritional or medical concerns. You should consult a qualified medical professional before beginning any exercise program.

ADVENTURES THROUGH FITROPOLIS PARENTS GUIDE 1

DARBY BOINGG INTRODUCES THE…

The Super Centeam 5 characters were created to teach kids the importance of all aspects of healthy living and nutrition.


BE FOOD-WISE! 1. Think about what you eat before each meal to

make good choices. 2. Make sure you eat grains,vegetables and fruits. 3. Eating yogurt and cheese will help your bones

grow. 4. It is important to fuel your body with meat, beans,

fish and nuts. 5. Don’t skip meals! It is important to fuel your

engine with balanced meals all day long.

HEALTHY AND HELPFUL TIP: Ask your doctor which multivitamin is the right one for your child!

CHECK THE ACTIVITIES YOUR FAMILY IS ABLE TO DO TO BE MORE FOOD-WISE AND EAT HEALTHIER.

Look at food labels for nutritional content Have milk, yogurt or cheese at every meal Make a food calendar for a week to plan healthy meals Eat wheat or multigrain bread instead of white Prepare meals together in advance Eat dinner together several nights a week


BE ACTIVE! 1. Being fit and trim helps you have energy for

sports. 2. Keeping fit helps your muscles and bones work

better. 3. Keeping fit is easy- you can walk your dog, throw

a ball, do jumping jacks, jump rope or play hopscotch.

4. Find someone to play with you in your yard or at the park.

5. Being active keeps you flexible in your joints and muscles.

HEALTHY AND HELPFUL TIP: Put on some music and dance with your kids!

FUN IDEAS FOR GETTING ACTIVE WITH YOUR KID: Mall walking Check out a dance or exercise video from the library Walk your dog together to the park

WHAT ARE YOUR 3 ACTIVE IDEAS? 1 2 3


DRINK UP! 1. Drink water when you are thirsty. Water is better

for you than soda. 2. Drink water with every meal. 3. Drink extra water when it is hot outside. 4. Drink lots of water before, during and after

exercise. 5. Carry a reusable water bottle and fill it up.

HEALTHY AND HELPFUL TIP: Use fun ice cube trays or color your ice cubes with just a dash of food coloring!

LIST YOUR “THIRSTY” IDEAS TO HELP YOU AND YOUR CHILD DRINK MORE WATER. * * *


SNACK ON! 1. Only snack when you are hungry. 2. Two or three snacks a day is a good rule,

especially when you are active. 3. Popcorn, yogurt, veggies, cheese, fruit, peanut

butter crackers are all great snacks to keep you going.

4. Stick to healthy snacks. Candy, soda and chips aren’t the best fuel for keeping you fit.

5. Always keep a snack in your backpack to fuel you up.

HEALTHY AND HELPFUL TIP: Prepare a few snacks ahead of time and store them in plastic bags or containers for easy access!

CHECK THE HEALTHY SNACKS THAT YOU AND YOUR FAMILY WOULD LIKE:

Cheese slice Peanut butter & celery Fruit/ yogurt Banana Raisins Popcorn Graham crackers & milk Nuts


FAST FOOD... SKIP IT! 1. Skip the drive thru as much as possible and eat

meals at home. 2. Fast food is better as a treat than a regular part

of your diet. 3. If you do eat fast food, choose apple slices or

fruit instead of french fries with your meal. 4. Drink chocolate milk with your meal. It’s better for

you than soda. 5. Fast food is not fit fuel.

HEALTHY AND HELPFUL TIP: When making your family’s weekly healthy meal plan, schedule a meal outing at a fast food place and choose their healthier choices!

HERE ARE SOME HEALTHIER CHOICES AT FAST FOOD PLACES! Encourage your kids to choose these: ∗ Apple slices vs. French fries ∗ Milk vs. Soda

∗ Smaller portions vs. Larger ones

∗ Grilled chicken sandwich vs. Fried chicken sandwich

∗ Yogurt parfait vs. Milkshake ∗ Green side salad vs. French fries

∗ Grilled chicken strips vs. Fried chicken strips


QUICK & EASY BREAKFAST TIPS

1. Peanut butter, apple, milkCheck if it sounds yummy to you!

2. Tortilla, eggs, juiceCheck if it sounds yummy to you!

3. Oatmeal, fruit, milkCheck if it sounds yummy to you!

4. Whole wheat waffle with strawberriesCheck if it sounds yummy to you!

5. Your kid’s favorite healthy mealCheck if it sounds yummy to you!


KITCHEN COOKING TIPS: • Include kids in meal planning and preparation –

they’ll be more likely to want to eat what they help to plan and prepare

• Assign tasks appropriate for your child’s age – no sharp knives for younger children!

• Limit access to hot stoves and ovens, especially for younger children

• Follow a written recipe – many reading and math skills are involved in following a recipe


SUGGESTIONS FOR A HEALTHY PUNCH IN YOUR KID’S LUNCH! • Raisins • Pretzels • Orange wedges • Cheese slices • Nuts • Celery • Carrots • Peanut butter • Crackers

If your kids buy a school lunch, talk to them about these healthy tips: 1. Review the school lunch menu and help your kids

make healthy choices ahead of time 2. Encourage healthy portions at school 3. Suggest that your child eat a piece of fruit instead

of a dessert


SIT DOWN WITH YOUR KIDS AND WRITE DOWN HEALTHY GOALS FOR YOU AND YOUR FAMILY. #1 Healthy Eating

Family goal:

#2 Drinking Water Family goal:

#3 Fitness/Exercise Family goal:

#4 Limiting Junk Food Family goal:


WHAT IS A “HEALTHY DIET”? The Dietary Guidelines for Americans describe a healthy diet as one that: • Emphasizes fruits, vegetables, whole grains, and

fat-free or low-fat milk and milk products;

• Includes lean meats, poultry, fish, beans, eggs, and nuts; and

• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

MyPlate helps individuals use the Dietary Guidelines to:

• Make smart choices from every food group. • Find balance between food and physical activity.

• Get the most nutrition out of calories. • Stay within daily calorie needs.


HTTP://WWW.CHOOSEMY PLATE.GOV Not only does choosemyplate.gov help keep portions real, it also helps you eat a healthy variety of foods.

Fruits – bananas, oranges, apples, berries, raisins, watermelon

Vegetables – green beans, peas, carrots, broccoli, cauliflower, green salad, spinach

Grains – oatmeal, whole wheat bread, brown rice

Protein – chicken, beef, tofu, eggs, pork, fish, beans

Dairy – milk, cheese, yogurt, ice cream, puddings

http://www.choosemyplate.gov/



DARBY BOINGG’S HEALTHY AND HANDY SHOPPING LIST:

IT’S NOT ALL YOU NEED, BUT IT’S A GOOD START!

Milk Yogurt Cheese Eggs Ham Turkey Chicken Oatmeal Apples Oranges Bananas Celery Potatoes Carrots Broccoli Beans Peanut Butter Nuts Lean Hamburger


Multicrain Cereal Multigrain Bread Grapes Fruit Juice Tomato Juice Rice Pasta Noodles

© 2012 Centene Corporation. All rights reserved. All materials are exclusively owned by Centene Corporation and are protected by United States and international copyright law. No part of this publication may be reproduced, distributed, displayed, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of Centene Corporation. You may not alter or remove any trademark, copyright or other notice.


Take the fitropolis pledge with your child...

FITROPOLIS PLEDGE I am going to eat right, for me and my belly… i’ll put down my soda and my donut full of jelly. I am gonna eat lots of carrots, which are healthy for me and plan all my meals with balance and broccoli. I’ll drink water daily, exercise and play, feeling good and eating right is the only way! So today i am pledging to treat my body right, being super healthy makes your future bright!

I took the fitropolis pledge! – Darby boingg

X Sign _____________________________________ Child

X Sign _____________________________________ Parent/guardian

PROACTIVE AND HEALTHY WEB SITES ∗ http://www.kids.gov

∗ http://www.kidshealth.org

∗ http://www.choosemyplate.gov

http://www.kids.gov/

http://www.kidshealth.org/



Written by Michelle Bain Illustrated by Lorenzo Lizana and Dmitri Jackson

ISBN 978-0-9850897-3-3

Made in the USA

Keep the planet healthy! This book was printed on printed paper.

super centeam 5 cookbook: adventures through fitropolis

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